Buckwheat vs. Bean raw — In-Depth Nutrition Comparison
Compare
Important differences between buckwheat and bean raw
- Bean raw has more folate, copper, vitamin B1, iron, fiber, phosphorus, selenium, potassium, manganese, and vitamin B6 than buckwheat.
- Bean raw's daily need coverage for folate is 128% more.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of bean raw is 33.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Beans, pinto, mature seeds, raw.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +245.1% |
| Contains more CalciumCalcium | +1514.3% |
| Contains more PotassiumPotassium | +1483% |
| Contains more IronIron | +533.8% |
| Contains more CopperCopper | +511.6% |
| Contains more ZincZinc | +273.8% |
| Contains more PhosphorusPhosphorus | +487.1% |
| Contains more ManganeseManganese | +184.9% |
| Contains more SeleniumSelenium | +1168.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +1682.5% |
| Contains more Vitamin B2Vitamin B2 | +443.6% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +118.7% |
| Contains more Vitamin B6Vitamin B6 | +515.6% |
| Contains more Vitamin KVitamin K | +194.7% |
| Contains more FolateFolate | +3650% |
| Contains more CholineCholine | +229.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +567.5% |
| Contains more ProteinProtein | +533.7% |
| Contains more FatsFats | +98.4% |
| Contains more CarbsCarbs | +213.7% |
| Contains more OtherOther | +707% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43% |
| Contains more Mono. FatMonounsaturated fat | +21.8% |
| Contains more Poly. FatPolyunsaturated fat | +116.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +53.8% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +395% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 14µg | 525µg | 128% |
| Copper | 0.146mg | 0.893mg | 83% |
| Vitamin B1 | 0.04mg | 0.713mg | 56% |
| Iron | 0.8mg | 5.07mg | 53% |
| Fiber | 2.7g | 15.5g | 51% |
| Phosphorus | 70mg | 411mg | 49% |
| Selenium | 2.2µg | 27.9µg | 47% |
| Potassium | 88mg | 1393mg | 38% |
| Protein | 3.38g | 21.42g | 36% |
| Manganese | 0.403mg | 1.148mg | 32% |
| Vitamin B6 | 0.077mg | 0.474mg | 31% |
| Magnesium | 51mg | 176mg | 30% |
| Zinc | 0.61mg | 2.28mg | 15% |
| Carbs | 19.94g | 62.55g | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B2 | 0.039mg | 0.212mg | 13% |
| Calories | 92kcal | 347kcal | 13% |
| Calcium | 7mg | 113mg | 11% |
| Vitamin B5 | 0.359mg | 0.785mg | 9% |
| Choline | 20.1mg | 66.2mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin K | 1.9µg | 5.6µg | 3% |
| Vitamin E | 0.09mg | 0.21mg | 1% |
| Polyunsaturated fat | 0.188g | 0.407g | 1% |
| Vitamin B3 | 0.94mg | 1.174mg | 1% |
| Fats | 0.62g | 1.23g | 1% |
| Net carbs | 17.24g | 47.05g | N/A |
| Sugar | 0.9g | 2.11g | N/A |
| Sodium | 4mg | 12mg | 0% |
| Saturated fat | 0.134g | 0.235g | 0% |
| Monounsaturated fat | 0.188g | 0.229g | 0% |
| Tryptophan | 0.049mg | 0.237mg | 0% |
| Threonine | 0.129mg | 0.81mg | 0% |
| Isoleucine | 0.127mg | 0.871mg | 0% |
| Leucine | 0.212mg | 1.558mg | 0% |
| Lysine | 0.172mg | 1.356mg | 0% |
| Methionine | 0.044mg | 0.259mg | 0% |
| Phenylalanine | 0.133mg | 1.095mg | 0% |
| Valine | 0.173mg | 0.998mg | 0% |
| Histidine | 0.079mg | 0.556mg | 0% |
| Fructose | 0.1g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
67%
Minerals Daily Need Coverage Score
24%
131%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)